Simply seasoned and crunchy baked flounder recipe. Perfect for an easy weeknight dinner. Serve with steamed vegetables or a healthy salad for a complete, heart healthy meal without a lot of cholesterol or calories.
My daughter loved fish when she was between the ages of 2 to 4. I’m not talking about the store bought fish sticks most kids like, I’m talking baked flounder, cod, lemon-pepper fish, pretty much any kind except those fish sticks. Just in the past year has she refused to eat any kind, so I was really surprised when I gave her a few choices for dinner the one day and she chose the fish. Then she said “But it has to be crunchy!” Well, alright! I can’t fry fish in oil while watching our diet, but I knew panko breadcrumbs would give the fish a nice crunch even baked.
I can’t really call this baked flounder “healthy” because I added Parmesan cheese to the panko, and Parmesan cheese has A LOT of saturated fat, but it’s still lower in calories and fat than fried fish. I simply dipped the fish fillets in egg whites, then coated them in panko mixed with parmesan, smoked paprika, parsley, and black pepper. That’s it, so simple, you can have dinner ready in less than 30 minutes.
This baked flounder recipe will work with any white fish like cod, haddock, or tilapia.
- 1 pound thin flounder fillets
- 1 cup panko breadcrumbs
- 1/2 cup thinly shredded Parmigiano Reggiano
- 2 egg whites ,lightly beaten
- 1/2 tablespoon dried parsley flakes
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon black pepper
- nonstick cooking spray
Preheat oven to 425 degrees F. In a shallow bowl, lightly beat the egg whites. In another shallow bowl, combine panko breadcrumbs, parmesan reggiano, smoked paprika, parsley flakes, and black pepper, mix well.
Dip each fillet in the egg, coating both sides, Drip of excess egg, then coat in the breadcrumb mixture, pressing the crumb mixture into both sides of the fish. Place the fillets in a large glass baking dish (you may need to use two dishes) sprayed with nonstick cooking spray. Bake in the preheated oven for 6-8 minutes per 1/2 inch thickness of fish, around 12 minutes, or until the flounder flakes easily with a fork.